Exercise Physiology and Metabolism Lecture Notes

Comprehensive practice questions covering cardiovascular limits, metabolism pathways, exercise types, weight loss math, and the role of muscle mass in health.

Why should people avoid exceeding their cardiovascular limits during exercise?

Exceeding the heart's limits increases the risk of heart failure or heart attack.

What is the simple formula used to estimate maximal heart rate?

$$220 - \text{age}$$

What is the estimated maximal heart rate for an individual who is $40$ years old?

$$180\,\text{beats per minute (bpm)}$$

What is the recommended training heart rate range?

About $70\text{--}80\%$ of maximum heart rate.

What is the definition of systole?

The contraction phase of the heartbeat.

What is the definition of diastole?

The relaxation phase of the heartbeat.

Which specific part of the heartbeat shortens as the heart rate increases?

Diastole.

During which phase of the heartbeat does the heart muscle receive its own blood supply?

During diastole.

Why is an extremely high heart rate dangerous for oxygen delivery to the heart?

Diastole becomes too short, which reduces oxygen delivery to the heart muscle.

Which energy pathway is considered the fastest?

Glycolysis.

Is glycolysis an aerobic or anaerobic process?

It is anaerobic (does not require oxygen).

Which metabolic pathways require oxygen to function?

Beta oxidation and the Krebs cycle.

Which energy pathways support endurance activities?

Beta oxidation and the Krebs cycle.

Which energy pathway powers explosive activities?

Glycolysis.

Why does pyruvate accumulate during intense exercise?

Glycolysis produces pyruvate faster than the Krebs cycle can process it.

What is the physiological result of pyruvate building up in the muscles?

Muscle fatigue develops.

What is the definition of oxygen debt?

A temporary shortage of oxygen needed to process pyruvate produced during intense exercise.

Why do individuals breathe heavily after intense exercise?

To repay oxygen debt and process accumulated pyruvate.

What is anaerobic exercise?

High-intensity, short-duration exercise that does not rely primarily on oxygen.

What are three examples of anaerobic exercise?

Weight lifting, sprinting, and jumping.

What is the primary fuel used during anaerobic exercise?

Glycogen.

Does anaerobic exercise directly burn fat?

No.

What physiological factors does anaerobic exercise increase to help with weight management?

It increases muscle mass and Basal Metabolic Rate (BMR), which increases calorie burn even at rest.

What is aerobic exercise?

Lower-intensity, long-duration exercise that requires oxygen.

What are four examples of aerobic exercise?

Jogging, cycling, swimming, and marathon running.

What is the primary fuel burned during aerobic exercise?

Fat.

What is the interference effect?

Training aerobic and anaerobic exercise together reduces adaptations from both types of training.

How can the interference effect be minimized?

Separate aerobic and strength workouts or perform them on alternate days.

What is the Cori Cycle?

A recycling pathway between muscle and liver that converts lactic acid back into glucose.

In the Cori Cycle, where does lactic acid travel after leaving the muscle?

To the liver.

What process in the liver converts pyruvate into glucose?

Gluconeogenesis.

When does muscle growth actually occur?

During recovery.

What are the common signs of overtraining?

Persistent soreness, decreased performance, mood changes, sleep problems, and increased injury risk.

What activities represent active recovery?

Light activity such as walking, stretching, or yoga.

How can high-dose antioxidant supplementation affect training adaptations?

It may reduce the muscle's adaptive response because mild oxidative stress from exercise is beneficial for stimulated growth.

How many kilocalories are stored in $1$ pound of body fat?

$$3,500\,\text{kilocalories}$$

Approximately how many kilocalories are burned by jogging $1\,\text{mile}$?

$$100\,\text{kilocalories}$$

How many miles must one jog to burn $1\,\text{pound}$ of fat?

$$35\,\text{miles}$$

What is the most effective strategy for long-term fat loss?

Healthy nutrition, portion control, and sustainable lifestyle changes.

What does the term "out-eating your exercise" mean?

Eating more calories than you burned during exercise (e.g., burning $700\,\text{kcal}$ but eating a $1,100\text{-kcal}$ meal).

Why did many contestants on The Biggest Loser regain weight?

Their loss relied on extreme, unsustainable exercise rather than permanent behavior change.

What is the jogging mileage equivalent for a can of soda?

$3.5\,\text{miles}$ ($350\,\text{kcal}$).

What is the jogging mileage equivalent for a slice of cheesecake?

$8\,\text{miles}$ ($800\,\text{kcal}$).

What is the jogging mileage equivalent for an apple?

$1\,\text{mile}$ ($100\,\text{kcal}$).

What carbohydrate storage molecule is the polymer form of glucose found in muscles?

Glycogen.

What happens when glycogen stores in the muscle become full?

Excess glucose is converted into fatty acids (fat).

Can fats be converted back into glucose?

No.

How does lean muscle act as a "glucose buffer"?

It provides greater storage capacity to hold glucose as glycogen before it is converted to fat.

What is the primary driver of the Basal Metabolic Rate (BMR)?

Lean muscle mass.

Name three long-term health benefits of maintaining lean muscle mass mentioned in the notes.

Improved insulin sensitivity, lower risk of metabolic syndrome/type 2 diabetes, and improved balance and mobility with aging.